The Benefits of Running

Each time, more words like runner, jogging or footing come up in our vocabulary and general speech. But the increasing versatility and accessibility of this age-old sport has led to an increase in both interest and the number of practitioners over the years. Another reason that is increasingly mentioned when talking about running is the great physical and mental impact it can have on the runner, as well as the emotional benefits that can be derived from the practice of running. In this article, we will explore some of the major benefits of running and some practical tips if you don’t know where to start.

The growth of runners in Spain is increasingly high: as Gallegos (2024) points out, the percentage of runners approached 11% in 2023 – almost half a point more than the previous year. It is also the fourth most practiced sport in the country, with 13.8% of followers and more than 130 popular races held in 2024. Most runners run between 5 and 10 kilometers per outing, which is directly proportional to the runner’s level of experience.

But what are the benefits of running for human beings? The most obvious are physical, but studies show that people engage in the activity for its mental and emotional benefits, as shown by Damronghtai et al. (2022), Pereira et al. (2021) and Austin (2024):

• It activates levels of arousal and pleasure, and helps improving self-esteem
• Releases endorphins and dopamine, which improves mood and reduces stress
• Improves performance and increases oxygenation in several areas of the PFC
• Stimulates BDNF production, which promotes the growth of new neurons and improves memory

It is also important to note the significant physical benefits of a single 10-minute walk per day:

• Strengthens cardiovascular health and lung capacity.
• Increases life expectancy and reduces overall mortality
• Maintains bone density and muscle mass, and helps burn calories

All this can be achieved with a short daily walk of 5 to 10 minutes. Consistency and perseverance can help you improve your quality of life both physically, mentally and emotionally. Experts recommend starting with brisk walking, progressing to light jogging, and finally to more intense running. Other ways to help you might be to establish a set schedule for your walks or find a walking partner. And of course, it is very important to maintain good posture, wear proper footwear and… listen to your body!

References

Austin, D. (24 de mayo de 2024). ‘Running’: el deporte más antiguo sigue siendo uno de los mejores y más completos ejercicios que hay. National Geographic. Recuperado el 28 de abril de 2025 de https://www.nationalgeographic.es/ciencia/2024/05/running-correr-deporte-mas-antiguo-beneficios-salud

Damrongthai, C., Kuwamizu, R., Suwabe, K. et al. Benefit of human moderate running boosting mood and executive function coinciding with bilateral prefrontal activation. Sci Rep 11, 22657 (2021). https://doi.org/10.1038/s41598-021-01654-z

Gallegos, C. (28 de noviembre de 2024). Esto es lo que cuesta ser runner en España: gasto anual por kilómetro recorrido en carreras populares y equipamiento. El Economista. Recuperado el 28 de abril de 2025 de https://www.eleconomista.es/actualidad/noticias/13107588/11/24/esto-es-lo-que-cuesta-ser-runner-en-espana-gasto-anual-por-kilometro-recorrido-en-carreras-populares-y-equipamiento.html

Pereira et al. (2021). Systematic Review of Psychological and Behavioral Correlates of Recreational Running. Front. Psychol. 12:624783. Recuperado de https://doi.org/10.3389/fpsyg.2021.624783

Running for Health: Even a Little bit is Good, But a Little More is Probably Better (30 de julio de 2014). Harvard Health. Recuperado el 28 de abril de 2025 de https://www.health.harvard.edu/blog/running-health-even-little-bit-good-little-probably-better-201407307310